Past WODs and results
* please note all our WODs and results are now posted on Wodify. WODs go up around 5pm the previous day.
* please note all our WODs and results are now posted on Wodify. WODs go up around 5pm the previous day.
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WARM-UP
8 Sh, 20s relaxed squat, DD hip comp, 2x[2x10 DB woodchop, 5 paused Gob squats, 2x[10 GHD situps, 10 supermans, 2x3 KBS windmills, 8kips/hang retractions ] STRENGTH Build to heavy then 3x3 paused FSq, 3x3 chins, 3x[2 FSq, 3x2chins. WOD 4 rounds for time of: 500-meter row 15 handstand push-ups 2 rope climb touch and go i.e. cant stop at the bottom of the first rope climb
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Daily WOD and ResultsThis page is updated daily with the results being a direct photograph of our whiteboard at the gym. PLEASE MAKE SURE YOUR SCORE IS RECORDED BEFORE LEAVING YOUR WORKOUT so we can keep an accurate record of your workouts. Archives
December 2018
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